floFOCUS

Chipper

For Time (40-min) w/partner

• 600m run 
• 60 shoulder to oh
• 60 trx low row
• 400m run
• 40 power clean
• 40 pull ups
• 200m run
• 20 clean & jerk
• 20 strict pull ups

*run together

Increase 5-10lbs every-time returning to the bar

floLEVELs: (starting weight)

• level 1 (95/65)
• level 2 (115/75)
• level 3 (135/95)

Pull

24-min

3 sets: (keep light-moderate)

• :30-1-min plank
• 8 good mornings (light weight)

4x3: deadlift @rpe 8 (+5-10lb)

*goal to finish with good form & proper position

for time: (16-min)

10-9-8-7-6-5-4-3-2-1

• deadlift

1-2-3-4-5-6-7-8-9-10

• push ups

floLEVELs:

• level 1 (155/105)
• level 2 (185/125)
• level 3 (225/155)

HYROX

e5mom: (4 rounds)

• 12/10 cal bike
• 15 box jump overs
• 20 total s/l vups
• *burpees for remaining time*

3-min rest after emom

20-min

30-24-18-12-6

• russian kb swings
• cal row/ski

*200m run between each round*

floLIFT

4 sets : 6/10 rpe

• 1 power snatch
• 1 ohs
• 1 squat snatch

focus on receiving position

4 sets : 7/10

• 1 power snatch
• 1 squat snatch

4 sets : (off rack)

• 3 snatch balance

(scaling options to improve posistion)

• 1 behind the neck+1 ohs

Pump&Sweat

25-min

5x5: strict press @rpe 8

when finished complete:

3 sets:

• 10 db skull crushers (floor)
• 10 total gorill row
• 10 total db front/lat. raise

e3mom: (4 rounds)

• 15/12 cal ski
• 12 db arnold press
• 15 bar bent over rows

then complete:

6-min amrap

• 10 total trx pike/push up
• 12 total alt. hammer curl
• 14 total plank shoulder taps

Total Body

22-min

2 rounds:

• 10 each banded split squat
• 10 each banded in & out

4×4: back squat @rpe 8

for time: (18-min)

5 rounds

• 400m run
• 10 total db snatches
• 20 sit ups

optional cash-out: (2-4 rounds)

• 10 leg lift+20 total russian twist